Lean, tender, delicious chunks of beef cooked slowly with warming and aromatic spices to make this healthy version of a firm favourite.

This was originally a stew made with wine or vinegar, the vindaloo was transformed when Portuguese traders took it to India and the locals added their own spices. Vinegar is a key ingredient in a vindaloo but if you are not keen on the flavour, feel free to reduce the amount.

Serves 4

800g lean stewing beef, visible fat removed, cut into large chunks

100ml red wine vinegar

Low – calorie cooking spray

4 onions, chopped

1tsp lazy garlic

½tsp lazy chilli

2tsp lazy ginger

1tsp mustard powder

1tbs ground cumin

1tbs ground coriander

1tbs paprika

2tsp turmeric

1tsp cayenne pepper

1tsp ground cinnamon

2 bay leaves

600g potatoes, peeled and cut into large chunks

Fresh coriander, chopped to serve

Method

Place the beef in a glass bowl, add the vinegar and season with salt and pepper to taste. Toss well, cover and chill for 2 hours.

Preheat the oven to 180c, gas 4, 350f. Spray a large non – stick saucepan with low – calorie spray, place 3 of the chopped onions in the pan and cook gently for 15 minutes or until softened. Place the other onion in a food processor with the garlic, chilli, ginger and all the spices and blend to a puree, stir the spicy puree into the fried onions, add 2tbs of water and cook for 5 minutes.

Drain the beef into a colander, reserving the marinade, add the beef to the cooked onions and cook for 10 minutes until lightly browned. Transfer the beef and onions to an oven proof lidded casserole dish pour over the reserved marinade and 500ml water, add the bay leaves, stir well. Transfer to the oven and cook for 1 hour, stir in the potatoes and cook for another 1 hour until been and potatoes are very tender.

Scatter over the fresh coriander and serve with melandroos famous Line and Coriander Rice, poppadom’s and mango chutney.